Incline Dumbbell Curl

Incline Dumbbell Curl Standards

Measured in lb

Incline Dumbbell Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Incline Dumbbell Curl standards are based on 83,000 lifts by Strength Level users
Incline Dumbbell Curl

Male Incline Dumbbell Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 13 lb
Novice 26 lb
Intermediate 43 lb
Advanced 64 lb
Elite 89 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.15x
Intermediate 0.25x
Advanced 0.40x
Elite 0.55x

How much should I be able to Incline Dumbbell Curl? (lb)

What is the average Incline Dumbbell Curl? The average Incline Dumbbell Curl weight for a male lifter is 43 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Curl? Male beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 6 15 28 45 65
120 8 17 31 49 70
130 9 19 34 52 74
140 10 21 36 55 77
150 12 23 39 58 81
160 13 25 41 61 84
170 14 27 43 64 88
180 16 28 46 67 91
190 17 30 48 70 94
200 18 32 50 72 97
210 20 33 52 74 100
220 21 35 54 77 103
230 22 37 56 79 105
240 23 38 58 81 108
250 24 40 60 84 110
260 25 41 61 86 113
270 27 42 63 88 115
280 28 44 65 90 117
290 29 45 66 92 120
300 30 47 68 94 122
310 31 48 70 96 124
Age Beg. Nov. Int. Adv. Elite
15 11 22 36 55 76
20 13 25 42 63 87
25 13 26 43 64 89
30 13 26 43 64 89
35 13 26 43 64 89
40 13 26 43 64 89
45 13 24 41 61 85
50 12 23 38 57 79
55 11 21 35 53 74
60 10 19 32 48 67
65 9 17 29 44 61
70 8 16 26 39 54
75 7 14 23 35 49
80 6 12 21 31 43
85 6 11 19 28 39
90 5 10 17 25 35

How many sets and reps of Incline Dumbbell Curl should I do?

These are the most popular Incline Dumbbell Curl workouts done by male lifters:

3x10 20%
3x8 11%
3x12 9%
4x10 7%
2x10 5%

Calculate Your Strength Level

lb
lb
years old

Female Incline Dumbbell Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 7 lb
Novice 16 lb
Intermediate 28 lb
Advanced 44 lb
Elite 62 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.45x

How much should I be able to Incline Dumbbell Curl? (lb)

What is the average Incline Dumbbell Curl? The average Incline Dumbbell Curl weight for a female lifter is 28 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Curl? Female beginners should aim to lift 7 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 5 12 23 37 54
100 5 13 24 38 56
110 6 13 25 40 57
120 6 14 26 41 59
130 7 15 27 42 60
140 7 16 28 43 62
150 8 16 29 44 63
160 8 17 29 45 64
170 9 17 30 46 65
180 9 18 31 47 66
190 9 19 32 48 67
200 10 19 32 49 68
210 10 20 33 50 69
220 10 20 34 51 70
230 11 20 34 51 71
240 11 21 35 52 72
250 11 21 35 53 73
260 12 22 36 53 73
Age Beg. Nov. Int. Adv. Elite
15 6 13 24 37 53
20 7 15 27 43 61
25 7 16 28 44 62
30 7 16 28 44 62
35 7 16 28 44 62
40 7 16 28 44 62
45 7 15 26 41 59
50 6 14 25 39 55
55 6 13 23 36 51
60 5 12 21 33 47
65 5 11 19 30 42
70 4 9 17 27 38
75 4 8 15 24 34
80 3 8 14 21 30
85 3 7 12 19 27
90 3 6 11 17 24

How many sets and reps of Incline Dumbbell Curl should I do?

These are the most popular Incline Dumbbell Curl workouts done by female lifters:

3x10 18%
3x12 17%
3x8 9%
4x12 9%
4x10 6%

Calculate Your Strength Level

lb
lb
years old

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.